Couch to 5K with Netley Abbey Runners: Take the First Step!
Have you ever thought about taking up running but don’t know where to start? Maybe the idea of running a 5K feels like a distant dream? You're not alone – and that’s exactly why Netley Abbey Runners is here to help.
We’re proud to launch our Couch to 5K programme – a friendly, supportive, and completely free way to take your first steps into the world of running.
Couch to 5K (often shortened to C25K) is a tried-and-tested running plan designed to get complete beginners running 5 kilometres (just over 3 miles) in 9 weeks. It was developed by the NHS and has helped millions of people discover the mental and physical benefits of running.
The programme starts with short intervals of running and walking, building up gradually as your fitness improves. Each session on the NHS programme lasts around 30 minutes, making it easy to fit into busy lives.
Running on your own can be tough – it’s hard to stay motivated, and it can feel intimidating. That’s where we come in.
By joining our C25K group, you’ll:
Be part of a friendly, welcoming community– no judgement, just encouragement.
Run alongside trained leaders and experienced runners who will guide and support you.
Discover beautiful local routes right here in Netley, Royal Victoria Country Park, and the surrounding areas.
Build up gradually and safely – no pressure, just progress at your own pace.
Get access to ongoing supportand the chance to continue with group runs after the programme finishes.
This time around, you’ll be in excellent company – our Chair, Gareth, will be joining the Couch to 5K journey himself!
Following a nasty back issue, Gareth’s physiotherapist recommended Couch to 5K as a safe and structured way to get moving again. If you’re returning from injury or dealing with health concerns, it might be just what you need too – but please do check with your GP or physio before starting, especially if you’re managing an injury or health condition.
It’s all about listening to your body and doing what’s right for you – and we’ll be there to support you every step of the way.
Absolutely anyone! Whether you’ve never run before, are returning after a break, or just want to get fitter and feel better, you’ll fit right in.
You don’t need fancy gear, just a pair of trainers and the courage to start.
Our next Couch to 5K group starts on Wednesday 7 May at 19:15 and runs weekly on Wednesdays for 10 weeks, meeting at Abbey Hall, Netley.
“I never thought I could run, but the support from Netley Abbey Runners was amazing. The group became like a second family. Crossing the 5K finish line was one of the proudest moments of my life!”
– Emma, past C25K participant
“The best thing I’ve done for my physical and mental health. I even kept going after the course and now I run 10Ks!”
– Jason, 2023 graduate
Joining is easy! Just click the button below to reserve your place. Whats even better is that we give you your membership until March 2026 included in the price of £35!
You don’t have to be fast, fit, or experienced. You just have to start– and we’ll be with you every step of the way
%20(50%20x%2030%20cm).png?etag=%2290355-67a46da5%22&sourceContentType=image%2Fpng&ignoreAspectRatio&resize=324%2B194)
